new moves to keep you on the ball

i have been raving about keri and all her amazing food and fitness advice. she was kind enough to supply me with some awesome moves to share on the blog so everyone could start off the week with some new inspiration and material. enjoy the below workout suggestions from keri lynn ford, trainer and fitness guru!

As seen on and!!!! All images by Jesus Esquivel.


1) Stability Ball Plank Roll Out
Muscles targeted: abdominals, back, chest, delts, shoulders


Tips on form: Rest your forearms on top of the ball while lifting your knees off of the floor forming a plank with your body. Slightly push your elbows away from you rolling the ball outward then roll the ball back in keeping your abs tight and entire body still. Don’t roll the ball out in front of you too far. Do 20 reps for 3 sets.

Keri’s Challenge: Try it with one leg on the floor while rolling out.
2) Stability Ball Upper Body Dive

Muscles targeted: Back, shoulders, triceps.

Tips on form: Lie face down with the ball under your hips and hands placed shoulder width apart on the floor. Raise your legs to form a straight line, squeezing your legs together at the top of the movement for five seconds.  Lower your legs back to the starting position without touching the floor and repeat. Do 15 reps for 3 sets.

Keri’s Challenge: Only come halfway down and squeeze your legs in tiny movements for five pulses before returning to the starting position. This decreases your range of motion and increases the burn.

3) Stability Ball Pendulums

Muscles targeted: Abdominals, obliques, and hip flexors

Tips on form: While lying on your back, place a stability ball between your feet. Keep your legs straight and your feet pointing towards the ceiling. Place your arms at your side for support. Slowly lower your legs to one side stretching your oblique muscles. Move only as far as you can control your lower back without it lifting off of the floor then reverse directions and lower your legs to the other side. Do 15 reps on each side for 3 sets.

Keri’s Challenge: Lower your feet towards the ground more to make it harder.

4) Stability Ball Dumbbell Split Lunge

Muscles targeted: quadriceps, glutes

Tips on form: Holding a dumbbell in each hand, stand a few feet in front of the ball. Place the top of your foot onto the surface of the ball behind you. Bend your front leg to lower your body downward keeping your knee behind your toe. (If your knee is in front of your toe, step out further from the ball and reposition your foot properly.) Press up to return to the starting position without locking the knee. Keep your core upright without leaning forward. Do 20 reps on each leg for 3 sets.

Keri’s Challenge: Pulse at the bottom of the movement two times before returning to the starting position.

5) Stability Ball Single-Leg Hamstring Press

Muscles targeted: hamstrings, glutes

Tips on form: Lie on your back. Extend one leg into the air with your toe pointed towards the ceiling and the heel of the other bent leg on the top of the ball while keeping your legs together. Press your palms into the floor while you lift your hips off the floor by squeezing your glutes and hamstrings. Hold for one second, then lower yourself back down to the starting position. Do 15 reps for 3 sets on each leg.

Keri’s Challenge: Instead of lowering your hips back down to the floor, roll your bent leg straight out and in.

6) Stability Ball Dumbbell Crunch

Muscles targeted: Upper abdominals


Tips on form: Sit on the ball with feet about shoulder width apart. Hold either end of the dumbbell with both hands pressed away from your chest. Keeping your head in line with your spine, curl up from your waist until your shoulders are lifted off the ball. Lean back until your shoulders hit the ball. Do 20 reps for 3 sets.

Keri’s Challenge: pulse at the top of the crunch and bring your feet closer together.

7) Stability Ball Overhead Squat

Muscles targeted: shoulders, glutes, quadriceps, abdominals, arms and back.


Tips on form: Start with the ball directly in front of your chest standing with soft knees about shoulder width apart. As your bend your knees shift your weight to your heels as if you are sitting back into a chair. Keep lowering your body until your backside is on the same level as your knees. Simultaneously lift the ball over your head keeping your arms straight and your elbows next to your ears. Return to the starting position. Do 15 reps for 4 sets.

Keri’s Challenge: Push your arms just a little further behind your ears as you sit even lower into the squat while squeezing your shoulder blades together.

8) Stability Ball Push Up
Muscles targeted: chest, triceps, abdominals
Tips on form: Lay with your chest on the stability ball and place your hands at the sides of your chest. Keep your toes on the floor and your legs straight while you push your body up until your arms are extended without locking your elbows. Hold and balance for one second. Return to the starting position and repeat. Do 12 reps for 4 sets.

Keri’s Challenge: Place your hands closer together and as you come down keep your elbows back into a tricep push up. Bring your feet closer together, or raise one off of the ground, to make it even harder.



Keri Lynn Ford is an international Cover Model, Certified Trainer and Creator of IgniteGirls, an online membership-based training, nutrition and coaching program. Keri is a former University of Delaware college cheerleader and has previously trained celebrities such as Alison Sweeney from The Biggest Loser, Jamie Kennedy and Jennifer Love Hewitt. To read more about Keri, please visit


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